What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Glute Kickback

Loads hip extension directly, which a squat gives the glutes almost none of.

StrengthOtherControlledAll legs exercises

What it works

Legs

How to do it

1On all fours or in the machine, drive one leg back and up, squeezing the glute at the top, then return under control.
2Keep the lower back still — most people arch the back to get more range, which takes the glute out of it.

Cues that matter

›Drive the leg back and up
›Squeeze at the top for a beat
›Keep the lower back still, do not arch

Watch a form guide for the glute kickback ↗

Train the same thing

Glute Ham RaiseOther · Legs
Hip ExtensionOther · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.